93% of Adults are no longer considered metabolically healthy.

If you say “yes” to any of these, your risk of cardiovascular disease doubles (at least).

Bookmark these 7 markers to check at your next doctor appointment: 1) Waist measurement (not pants size) > 40 inches

Visceral fat around your organs is associated with increased risk of nearly every disease.

Track waist measurements as part of your journey as this is even more important than just losing weight.

10 foundational exercises for guys over 40 to build core strength, functional movement, and avoid injury:

(Bookmark this for your next training session): 1) Sit to Stand

With this movement, you want to sit down slowly, aiming your butt directly at the chair behind you.

A dumbbell isn’t required but can be added if bodyweight is too easy.

This is a great place to start if you’re brand new to the gym or have had knee problems.

Insulin resistance is a silent killer.

If undetected, it can lead to type 2 diabetes, metabolic syndrome, and heart disease.

Here are 7 warning signs you might be insulin resistant: 1) Excess Belly Fat

When insulin is chronically high, the body stores fat around the abdomen.

This type of fat, visceral fat, is dangerous because it wraps around the organs.

This leads to an increased risk of disease and insulin resistance.

Read more:

https://twitter.com/brettboettcher1/status/1628389592901750785

Your belly fat is killing more than just your confidence and energy.

While society normalizes the “Dad Bod” there is nothing normal about the damage it’s doing to your heart, liver and kidneys.

Here’s why visceral fat is so dangerous and what you can do about it: Visceral fat accumulates in the abdomen surrounding the organs and contributes to the size of your waistline

Unlike subcutaneous fat, which is just under the skin, visceral fat is deep inside the body and can be particularly dangerous for your health.

How? Let me explain:

22 subjects you need to teach your kids (because public schools won’t): 1) Competition

Competition and sport teaches valuable lessons including how to overcome adversity. Not all playing fields are even. People are born more talented, more athletic, more intelligent.

You can make up the difference through hard work and being more competitive.

After 15 years in the gym and a doctorate in physical therapy, there are 9 common mistakes people make when lifting weights.

Read this to get better results in less time: 1) Not progressively overloading

If you do the same thing each workout, you won’t get stronger. You should be constantly trying to progress weight, reps or sets in order to grow.

Write down your workouts so you know what you need to beat.

The most sustainable way to lose weight and enhance cardiovascular performance:

It's not biking.

It's not running.

It's not swimming.

It's incline walking.

Here are 7 reasons why you should try it: 1) Low Impact

Incline walking is extremely low impact compared to other forms of cardio.

You can get your cardio while protecting your joints and minimizing stress on your body.

Use the 12,3,30 method:

3 - Speed
12 - Incline
30 - Minutes

Your body is designed to sustain long periods in the sun without burning.

But most people think carcinogenic sunscreens are the only answer.

Here’s how I’ll spend 100’s of hours in the sun this summer without burning my fair skin: 1) Stop Wearing Sunglasses

Not only do sunglasses impair your eyes.

They negatively impact your entire body.

Getting full spectrum sunlight in your eyes boosts energy levels and circadian rhythm regulation.

And is also crucial for the body's ability to adapt to sun exposure.

VO2 max is correlated with cardiovascular disease and mortality.

Here are 5 simple tests to assess your own risk: 1) Rockport Walking Test

This is low level and anyone can do.

Walk 1 mile as fast as you can. Record the time it takes you to complete and your heart rate upon finishing the test.

Enter your data into the Rockport Formula

Medical errors account for 10% of ALL deaths in the United States.

Avoiding the wrong doctor could save your life.

Here are 17 signs you need to find a new one:

1) They tell you eggs are dangerous because of cholesterol. 2) They recommend meds before recommending lifestyle interventions.

3) They are overweight themselves, despite knowing the obvious risk factors.

4) They can’t explain insulin resistance in words you can understand.

73% of adults are living with symptoms of gut issues. An unhealthy gut can lead to chronic disease and poor mental health.

I struggled with gut issues for years before discovering this simple 6 step plan to fix it: Quick anatomy lesson: Your gut lining is only 1 cell thick.

Inflammation creates gaps between cells where bacteria, food particles and toxins that should be eliminated can end up "leaking" through into the blood stream.

You need to stop the inflammation in order to heal:

Big-Food corporations sell processed junk that is killing you.

Did you know much of what they sell is BANNED in other countries?

Here are 12 foods you’re eating that are illegal in other countries you should probably avoid: Coffee Mate, Pillsbury Biscuits, Ritz Crackers

Switzerland, Austria, Hungary, Iceland, Norway, and Denmark have all banned these.

The reason is the trans-fat content, specifically the partially hydrogenated soybean and cottonseed oils, which are linked to heart disease.

I crossed 90,000 followers this week.

To celebrate, here are my 9 Principles of Nutrition to help you get leaner, stronger and healthier every day: 1) Carbs around workouts

Most people eat too many carbs for their level of activity and insulin sensitivity.

But that doesn't mean you can never eat them.

Timing of carbs around workouts will fuel performance and recovery without all the blood sugar (and energy) crashes

A 40-minute routine for guys over 40 to build muscle, lose weight, and prevent injuries.

Bookmark this for your next gym day: 1) Prone I's, Y's, T's

These are foundational movements for building shoulder strength and stability.

The key is pausing at the top of each movement.

Use these to warm up and you’ll experience less pain with overhead movements.

I played college basketball, became a doctor, and treated 1,458 patients, from professional athletes to many with chronic diseases.

Here’s everything I know about fitness:

1) If they could package the benefits of exercise into a pill, it’d be the biggest event in history. 2) There is no “best way” to train; just do what works best for you.

3) Simple is always better than complicated, even for high-level athletes.

4) Exercise is less about the amount of weight moved and more about properly fatiguing the muscle.

Andrew Huberman, Joe Rogan, and your favorite pro athletes all use one tool to enhance their recovery, health, and physical & mental performance:

The sauna.

Here are 10 reasons why you should use the sauna to maximize your health: 1) Muscle Growth and Recovery

Sauna sessions relax muscles, reduce inflammation, and release endorphins, assisting in recovery post-exercise.

They also decreased Delayed Onset Muscle Soreness.

A 10-15 minute post-workout session can greatly enhance your recovery.

Most marriages either fail or are miserable.

I’ve been with my wife for 13 years.

Here are 13 ways to THRIVE in your marriage: 1) Never say never

“You NEVER do the dishes.”

Speaking in absolutes is typically a lie.

It’s also a direct path to a much bigger fight.

“Yeah well YOU NEVER pick up after yourself”

Keep “Never” out of your exchanges especially when emotions are involved.

Mainstream health advice is a recipe for inflammation, insulin resistance, and chronic disease.

Here are 7 lies they've told you: 1. Meat causes cancer

Visceral Fat is a giant risk factor for heart disease, diabetes, and various cancers.

Here’s your 8-step roadmap to lose the visceral fat, fix your health, and save your life: 1. Start Moving

You don’t need to run a marathon.

You need to walk.

Walking will burn calories, aid in digestion, and suppress appetite by lowering ghrelin (the hunger hormone).

It’s sustainable, low-effort, has a low-risk profile and can be done almost anywhere.

Inflammation is a silent killer.

3 in every 5 people die from chronic inflammatory diseases, and an estimated 80% of all human diseases are mediated by inflammation.

Here are 7 simple ways to fight inflammation (they just might save your life): 1. Natural Herbs & Spices

Western medicine neglects natural remedies, but they’re used across the world to fight inflammation:

- Garlic
- Ginger
- Turmeric
- Ginseng
- Cinnamon
- Green Tea
- Fenugreek Seeds

Include these in your diet, and you’ll see anti-inflammatory effects.

You breathe without thinking.

But 99% of people breathe incorrectly.

Here’s how to fix your breath for better physical performance, mental performance, and facial structure: Many people breathe:
-shallow and into their upper chest
-through an OPEN MOUTH
-using their upper neck accessory muscles

How you should be breathing:
-deep breathes into your "belly"
-through your NOSE with a closed mouth
-using your diaphragm muscle

Here’s why: